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This Low Cal High Protein Miso Garlic Chicken Rice Bowl is My New Obsession!

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Hi everyone! Welcome back to the blog. Today, I’m sharing a recipe that is perfect for anyone looking for a high-protein meal without sacrificing flavor. We are making a Miso Garlic Chicken Bowl.

Even though we use skinless chicken to keep it healthy, I’ll show you how to make it incredibly crispy on the outside and juicy on the inside. The aromatic Shiso leaves and the rich miso sauce make this dish absolutely addictive!

Nutritional Information (Per Serving)

  • Calories: 622 kcal

  • Protein: 43 g

Ingredients (1 Serving)

Main Ingredients:

  • Chicken (thigh or breast, skinless): 200 g / 7 oz

  • Salt and Pepper: a dash

  • Cooking Oil: 1 tsp

  • Cooked Rice: 200 g / 7 oz

Miso Sauce:

  • Shiso leaves (Japanese basil): 5 leaves (feel free to add more!)

  • Miso paste: 1.5 tbsp

    • Note: If your miso doesn’t contain dashi, add a pinch of dashi powder.

  • Mirin: 1 tbsp

  • Sake: 1/2 tbsp

  • Sugar: 1/2 tbsp

  • Grated Garlic: 1 clove

Finishing Touches:

  • Sesame oil: 1/2 tsp (Once the heat is off, add these if you like. It really enhances the aroma.)

  • White sesame seeds: 1 tsp

Cooking Instructions

  1. Prep the Ingredients: Cut the chicken into bite-sized pieces and season both sides with salt and pepper. Finely mince the shiso leaves.

  2. Mix the Sauce: In a small bowl, combine all the sauce ingredients (★: miso, mirin, sake, sugar, and grated garlic).

  3. Sear the Chicken: Heat the oil in a frying pan over medium-high heat. Place the chicken in the pan and cook until beautifully browned.

  4. Steam to Perfection: Flip the chicken pieces over and turn the heat to low. Cover with a lid or aluminum foil and steam-cook for 3 minutes to keep them juicy.

  5. Remove the Chicken: Once cooked through, remove the chicken from the pan and set aside. Keep the pan on the stove to use the leftover flavors.

  6. Simmer the Sauce: Pour the miso sauce mixture and the minced shiso leaves into the same pan. Bring it to a light boil.

  7. Thicken: Stir well and simmer until the sauce thickens slightly. Turn off the heat.

  8. Final Aroma: Add the sesame oil and white sesame seeds to the sauce and give it a final mix.

  9. Assemble: Place your cooked rice in a bowl, top with the crispy chicken, and pour the delicious miso sauce over everything. Enjoy!

This bowl is the perfect balance of healthy and satisfying. If you try this at home, don’t forget to tag me in your photos! Happy cooking!

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